Pulling up on the horizontal bar is the most effective exercise to increase strength and muscle mass. Novice athletes want to have a raised body. To do this, they go to the horizontal bar and perform various elements and exercises. Not everyone can and will learn to pull up the first time. Often, it happens that a novice turner simply does not know how to pull himself up. In order to quickly reach the technique that will give a small relief to your body, and begin to properly pull yourself up, you must follow the basic rules of preparing your body.
To begin with, it should be noted: the work of different muscles depends on what grip you take. For example, if you took a wide grip, then the main load goes to the latissimus dorsi, or rather, to expand them. Also, such a grip is characterized by a load on the wings (muscles under the shoulders). A very narrow grip, when the arms are placed back to back, provides a load on the longitudinal muscles of the back and some muscles of the chest.
The technique is also important. The correct grip technique is that the fingers should be viewed from the athlete, and the thumb should be thrown over the horizontal bar from below. To make it easier to learn the pull-up technique in the future, it is necessary to observe the correct grip from the very beginning.
Since your muscles are not yet accustomed to such an exercise, and you do not know how to pull yourself up, you need to hang on the horizontal bar with full weight for the maximum possible amount of time. Also, to prepare the muscles, you can perform elementary push-ups from the floor. If you can catch up at least once, then you can start training and developing the program.
During the first pull-ups do not need to do too wide grip. It is worth taking the middle one, since it will be easier for you to pull yourself up in this position. If you can’t pull yourself up to the crossbar completely, first it’s best to do it to the level that is possible. Over time, you will begin to perform full pull-ups.
When performing this exercise, you must strictly follow the technique, otherwise you will not know how to stretch correctly. It consists in the following: legs and socks should be extended, the body must be kept even; for starters, we very slowly and calmly pull ourselves up to the crossbar and drop our chin over it. Over time, you can increase the speed of pull-ups, however, the technique must be strictly observed.
Today, each turnstile compiles an individual training program for himself. This also applies to you. The training program is as follows: you yourself, under your physical abilities, set the number of pull-ups in one approach. For one workout, it is recommended to perform 5-10 approaches. It is necessary to calculate your strength so that with each approach the number of pull-ups should increase. An athlete must comply with one such standard within a week. After every seven days, the standard increases. This is the meaning of the training program.
Separately, it should be said about the rest between the fulfillment of standards. After your first workout the next day, you will most likely feel pain in the muscles: back, shoulders, arms. You really need a good rest to restore your muscles. After exhausting trainings, they are torn, and then restored. At the time of recovery, the main muscle mass is growing. It should be noted that the recovery phase lasts at least 24 hours. Therefore, after each day of training, a day of rest follows. Each day of rest is followed by a day of training.
So, today we learned the pull-up technique and how to pull-ups in general. As you can see, there is nothing complicated in this, if everything is done correctly and methodically. Many still do not know how to pull themselves up, but after reading this article, you probably already rush to the bar to fill yourself with corns.